Sage Marichi's III Pose (Marichyasana C)

Marichyasana C is a seated spinal twist that uses the pressure of the bent knee as a lever to facilitate a deep rotation through the entire spine. It massages the abdominal organs, improves spinal mobility, and opens the shoulders and chest when the bind is achieved. The practitioner sits with one leg extended, draws the other foot flat beside the extended thigh, and rotates the torso to wrap the opposite arm around the bent knee while binding the hands behind the back.

Cues

• Sit tall through the crown of the head on every inhale, using the exhale to rotate deeper without collapsing the chest.
• Press the sole of the bent foot firmly into the floor to create resistance that helps lift and lengthen the spine.
• Keep the extended leg active by flexing the foot and pressing through the heel to stabilize the pelvis.
• Gaze softly over the back shoulder and avoid cranking the neck; let the twist originate from the belly, not the neck.